Benchmark for Squat

[Xfitter]

I know how you love the standards.

Is it your or other SSC's experience that the diligent intact male novice can expect final squat 3x5's as follows?:

20-30 year old: 350-400lbs
30-40 year old: 300-350lbs
50 and above: 250-300lbs

If not, how would the numbers or demographic split change?

I know Dr. Racculia is compiling numbers but I think the anecdotal (or documented) data can be useful for the lone wolf do gauge success.

Thanks,

[Mark Rippetoe]

It varies with bodyweight and height. See how complicated things are?

[UberBabs]

I know how you love the standards.

Is it your or other SSC's experience that the diligent intact male novice can expect final squat 3x5's as follows?

Does "intact male" mean not neutered? That's what my vet calls my non-neutered Jack Russell Terrier.

[Xfitter]

It varies with bodyweight and height. See how complicated things are?

Understood but can't we assume some normal distribution and therefore expect a majority of trainees to be of average height/weight. Therefore, some generalizations are still valid. Just as BMI is not so terrible for the general population (ie. sedentary North American).

I might expect that the bigger and shorter will tend towards the high end of a range.

Or, do we know the results of the SSC's since they are most likely to have the best record keeping?

It's mostly to make the judgement that "Below x-lbs, there is a high probability that YNDTP".

In the Gillenwater podcast you mention a doubling of squat strength.

Maybe that's the best answer given the data.

This all stems from me DTP with gaps/poor recovery/mini-LPs to get back on track, etc. and ending up around the same place (340x3x5).

At what point can I say I've done what I can and it's time to look at intermediate programming?

(UberBabs: The podcast is where Rip mention "intact, human male", but your vet's definition contributes to the testosterone part!)

[tfranc]

Most of this is covered in the book

[Xfitter]

SS or PPST? SS is on loan. Chapter and verse?

[Satch12879]

SS or PPST? SS is on loan. Chapter and verse?

Both. By the definitions described therein, novices are those trainees that can recover from a workout of regularly increasing weight increases within 48 to 72 hours.

Intermediates are those that require longer recovery periods, usually 72 hours to a week or more.

Advanced trainees require very long periods of recovery, months or more.

There are no set weights at which this happens. When you start missing reps, you reset. You add in a light day. You drop to sets of three. When you cannot make linear increases every workout after making these adjustments, and your diet and sleep are in place, then you can rightfully consider intermediate programming.

It's DIY, n = 1.

[Xfitter]

Just re-read that part but knew the concept. Of course, individual variation matters but I don't think I am a special snowflake. There must be a range. Given how data-driven Aasgard is, I thought the numbers might be readily available (in records or mentally).

[umairsemail]

Weightlifting Strength Standards - Strength Level

[Jacobnorton]

http://startingstrength.com/files/standards.pdf

Rip put this out a long time ago, but has since dismissed it as not useful.